Does anyone have any suggestions for my cross country training?

Question

I'm going to start cross country next school year. Right now I can run 2.5 miles with a few up hills, but that would put me at the bottom and I want to improve. I need to get 2 miles in about 15 minutes and be able to run about 7 miles.

I have about 4 months so does anyone have any suggestions?

Answer 1

Check with your school to see if there's a training program that you will be doing, but otherwise, here's some tips for how to get yourself in shape:

Start small and build up. If you're already doing 2.5 miles, increase to 3 miles 5-6 days a week but keep it at a steady pace and don't overexert yourself. After you feel comfortable with that mileage, increase to four miles, and so on. Push yourself, but don't set unreasonable goals yourself. Also, core work will help a lot with the hills.

Every night, do about two sets of 50 crunches, 45 seconds of leg slides, 1 minute of scissor kicks, and 3 three sets of 10 pushups. (These are just ideas, any excercises that work your upper body are great).

Once you are able to run 6-7 miles comfortably, you may want to try a few speed work outs. Start small with a set of four 400s, or two  800s, whatever you like best. Try to increase your times with every speed workout.

Hope this helps, and good luck with your cross country season!!!

Answer 2

i would on monday wendsday friday and saturday run 10 miles

on tuesday and thursday run 5 miles

sunday is your lay around and do nothing day.

Answer 3

run at a comfortable pace (being able to talk) as much as you can every day over the summer... throw in some harder runs as you build up endurance throughout the summer...

get in some goood hill workouts too.

i would talk to the xc coach because theyll probably have some kinda plan for the athletes over the summer... good luck!

Answer 4

ok i know it's a bit of a nono to copy answer's but i really don't feel like typing it all again

i've got a complete program for you to try but it would be a pain to post in my answer here's a sample week and if you like it email me and i can forward a summer training workout program i followed this program this last year in cross country for my first season running the 5k and i started on jv running a 20:38 and i was on varsity lettered and ran an 18:01 at the end of the season and at your age 20 min is an excellent goal...if you would like the summer workouts contact me through my answers page and i can forward them to you through email

MONDAY-EASY: 5 miles or 45-50 minutes

TUESDAY- mile repeats with 3-4 minute jog-recovery between miles. Run these at a brisk pace, but not at a “race” pace. 2-3 sets (mile plus recovery =1 set_

WEDNESDAY- THRESHOLD INTERVALS plus 4 strides: 5-minute intervals at your 90% racepace with 1-min. walk-rests. do enough to get about 3 miles and then the 4 strides are a brisk turnover stride out for 200m

THURSDAY&FRIDAY - EASY: repeat Monday workout

SATURDAY- 1200m repeats with 3-4 minute jog-recovery between intervals. Run the 1200’s “hard.” 2-3 sets

SUNDAY- off or 40-50 mins easy

so as isaid contact me if your interested i love to give distance advice and this stuff has created 3 idaho state champion teams in the last 15 years